Create Strong and Shapely Calves With These Do-Anywhere Exercises

When it comes to toning your legs, your calves deserve the same amount of attention as your thighs. Having strong and toned calf muscles makes your legs look amazing in high heels, and provide your body with a great foundation, helping boost your training and exercise performance. What’s not to like?

With so much emphasis placed on the butt and thighs, it’s easy to overlook the calf muscles. But given just how much we put our lower bodies through, this is never a good idea; weak, tight, or shortened calves are an easy doorway to injury and chronic issues like plantar fasciitis. These calf exercises will help prevent injury while also sculpting and strengthening your lower body for the better.

1. Wide Squat With Calf Raise

If there was ever a calf-burning move, this is it. Added bonus: you’ll also feel it in your butt and thighs.

How to:

Stand with your feet about three to four feet apart, toes turned out.

Bring your hands together in front of your chest, and squat down so your thighs are parallel with the floor, knees over the ankles.

Raise your left heel off the floor, and begin to pulse the hips up and down, isolating the left calf.

Continue pulsing for 30 seconds, and then switch sides to complete this exercise.

2. Jump Squats

Adding a jump to a basic squats will help work the calves (and quads) even more.

Adding a jump to a basic squats will help work the calves (and quads) even more.

How to:

Stand with your feet shoulder-width apart.

Start by doing a regular squat, then engage your core and jump up explosively.

When you land, lower your body back into the squat position to complete one rep.

5. Calf Raises With External Rotation

Changing the angle of the feet by rotating the legs outward challenges different muscles of the lower leg than working in parallel. This position will work your arch of your foot more too, and a strong arch helps prevent the ankle from rolling inward.

How to:

Position your feet hip-width apart, then externally rotate your thighs to turn your toes outward at about a 45-degree angle.

Slowly raise your heels until you’re on your tiptoes, then lower back down to the ground.

Take three slow counts to raise and lower your heels.

Do 20 reps.

6. Calf Raises With Internal Rotation

Once again, the different foot position will challenge different parts of the lower leg and feet.

How to:

Position your feet hip-width apart, then by rotating at your hip joints turn your toes inward so they are almost touching.

Slowly raise your heels until you’re on your tiptoes, then lower back down to the ground.